Back to School, Fueled for Success
Start the school year strong: discover how healthy foods – including dairy products – can help your child focus, learn, and thrive in the classroom.
Lee en EspañolNutrition’s Impact on Your Child’s School Day
⚡ Start the Day Right
A balanced breakfast helps your child feel satiated and energized during their morning classes. It’s important to include foods high in protein, such as milk, yogurt, or cheese, to help keep blood sugar levels stable. Breakfast doesn’t have to be complicated – a smoothie with mango, peanut butter, and milk is an easy option!
🧠 Boost Memory and Focus
Our kids are learning so much every day – they need the right fuel to help their brains stay sharp! Foods rich in iron, B vitamins, and omega-3s can make a big difference in how well they concentrate, stay alert, and remember what they learn. Looking to add more variety to your child’s diet? The next time you make huevos revueltos, get creative with your ingredients! Adding additional foods (ie: cheese, seafood, veggies) can create a more interesting dish while also boosting its nutritional value.
⚽ Support Growing Bodies
Don’t forget PE class! Kids focus better in the classroom when they also have time for play. Healthy eating habits ensure kids have energy for sports as well as the nutrients they need for optimal bone and muscle growth. Make sure your child has a little protein, calcium, and vitamin D at every meal and snack time. Some bone and muscle friendly foods include chicken quesadillas, avocado on whole grain toast, or a glass of chocolate milk after sports practice.
🤧 Prevent Sick Days
What your child eats can make a big difference in how strong their immune system is – and how often they stay home from school with sniffles or fevers. A balanced diet full of vitamins and minerals gives the immune system the tools it needs to fight off germs and bounce back faster. Prioritize nutritionally dense foods when grocery shopping, such as: oranges, lemons, beans, cow’s milk, cheese and more!
A Week of Healthy Eating
Make packing lunches a breeze with these easy, brain power recipes. All include a source of dairy, whole grains, fruits/veggies, and protein.
Monday
Mini molletes (refried beans + cheese on bolillo) + cucumber slices + milk
Tuesday
Turkey & cheese pinwheels + mango slices + low-fat yogurt
Wednesday
Chicken & avocado tacos + jícama + small agua fresca made with milk
Thursday
Arepa with scrambled egg & queso + banana + water
Friday
Quesadilla with beans & spinach + orange wedges + yogurt dip
Grocery Shopping List
Everything you need for the menu above.
- Bolillo rolls (for mini molletes)
- Whole wheat or flour tortillas (for pinwheels & quesadillas)
- Corn or flour tortillas (for tacos)
- Arepa mix (or pre-made arepas)
- Whole grain bread or wraps (optional backup)
- Low-fat shredded cheese (like mozzarella, Oaxaca, or cheddar)
- Plain low-fat yogurt
- Milk (regular or lactose-free, depending on your family’s needs)
- Cooked or rotisserie chicken (shredded)
- Refried beans or canned black/pinto beans
- Deli turkey slices
- Eggs
- Optional: lean ground beef or turkey (if you want extra variety)
- Cucumbers
- Mangoes (fresh or pre-cut)
- Avocados
- Jícama (pre-cut if available)
- Bananas
- Oranges
- Spinach (fresh or frozen)
- Limes or lemons (for agua fresca or seasoning)
- Queso fresco or panela (for arepas or topping tacos)
- Olive oil or spray (for cooking eggs, tacos, etc.)
- Honey or agave (optional for agua fresca or yogurt dip)
- Salt, pepper, cumin, or any family-favorite spices
- Toothpicks (for pinwheels!)
- Reusable containers or snack-size bags
Learn More About Healthy Eating
Discover More about Dairy During Childhood
Dr. Jose Cucalon Calderon, MD, a pediatrician in Reno, NV shares tips and advice on the importance of dairy for children.